Click Here if You Make the Same Meals Every Week

meal prep

Let’s start off this blog by all answering a true or false statement. True or false: “I am guilty of preparing the same meals week after week.”

Was your answer true? (Mine was!!)

Is it wrong to eat the same meals every week? Not necessarily. If anything, it’s a great strategy for when you’re short on time and energy. You know exactly what to get at the grocery store, you know how long each meal will take to cook, and you know the recipe like the back of your hand.

The only trouble, of course, is that your taste buds may start to feel severely underwhelmed. “Oh yay. Chicken, rice, and broccoli…again…”

You may be rolling your eyes right now like, “Yes, Paige. I know my meals are repetitive, but I don't have the time, energy, or creativity to try anything else so please stop trying to make me feel bad. Sheesh!”

Don’t worry, girl. That’s not what I’m here to do. Instead, I’m here to help you add variety to the meals you’re used to preparing, but with teeny tiny changes that will make a big difference.

My secret? Swapping just one or two ingredients that are prepared similarly and have a similar nutrient profile, but provide all new flavors and textures to the meal. You can do this with your starches, veggies, proteins, fats, spices, and other seasonings!

Easy Healthy Meal Prep Recipe: Pork, Potatoes, and Green Beans

Here are a few of my favorite examples...

Starches:

  • Rice → Quinoa
  • Pasta → Barley or Farro
  • Sandwich Bread → Pita Wraps, Naan Bread, Lavash Bread
  • Biscuits → Cornbread
  • Flour tortilla → Corn Tortilla
  • Corn → Peas
  • White Potatoes → Sweet potatoes

Vegetables:

  • Carrots → Snap Peas or Snow Peas
  • Broccoli → Cauliflower or Broccolini
  • Tomatoes → Zucchini
  • Asparagus → Green Beans
  • Cucumber → Celery
  • Brussels Sprouts → Parsnips
  • Eggplant → Portobello Mushrooms or Zucchini
  • “Spring” Salad Mix → Arugula
  • Romaine Lettuce → Butter Lettuce or Spinach
  • Kale → Collard Greens

Proteins:

  • Chicken → Pork or Tofu
  • Ground Meat → Black Beans
  • Canned Tuna → Canned Salmon
  • Beans → Lentils
  • Tofu → Tempeh
  • Steak → Ahi Tuna
  • Hard-Boiled Eggs → Nuts

Fats:

  • Avocado → Hummus
  • Olive Oil → Avocado Oil
  • Butter → Ghee
  • Nut Butter → Tahini
  • Cheese → Nutritional Yeast
  • Mayonnaise → Greek Yogurt

Spices:

  • Italian Seasoning → Lemon + Garlic
  • Rosemary → Sage
  • Lemon Juice → Orange or Lime Juice
  • Cilantro → Parsley
  • Basil → Mint
  • Cumin → Chili Powder
  • Ginger → Turmeric

Dressings/Marinades/Sauces:

  • Teriyaki → BBQ
  • Chipotle → Sweet Chili
  • Ranch → Honey Mustard
  • Thai Peanut → Coconut Curry
  • Balsamic Vinaigrette → Apple Cider Vinaigrette
  • Hummus → Tzatziki
  • Marinara → Pesto
  • Salsa → Pico de Gallo

Healthy Burrito Meal Prep Bowl

Let’s go back to the chicken, rice, and broccoli example. Here are a few ways you could mix things up without sacrificing extra time or energy:

  1. Swap the chicken with tofu or pork
  2. Swap the rice with quinoa
  3. If you normally season the chicken with Italian seasonings, go for a squeeze of lemon and some zesty garlic!

Your turn! Pick a staple meal that you think needs a little more variety, and write down three ways you could mix it up:

  1.  
  2.  

I can’t wait to see what you come up with!

yeah girl! nutrition

Hungry for more? 

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Please note: this post contains affiliate links. Thank you for contributing to the get Paige a goldendoodle fund! <3


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